The principles within this article are listed in part one
of the series. In particular I will address the actual workouts that will be
used, lay out sample daily plans for their execution, and lay out a full monthly
schedule for their utilization.

Below is an outline. It will allow you easy access to whatever aspect of
the article you seek to check, instantaneously.

We have discussed several factors, which are vital to
your recuperation. We have also addressed the fact, that this split will be one
of the more frequent combinations possible. That is where the edge comes into
play. It is therefore vital that each athlete takes the proper precautions to
make sure that his or her body is always in top condition to train at 100 percent capacity.

It is for this reason, that I would recommend you to view
your body as a finely tuned machine. Training, and diet are certainly not
sufficient for this process. You need to mentally replenish yourself, as well
as physically help to mend your battle wounds. I therefore have the following
recommendations:

1. You
should take a nap each and everyday. I would refer you to slumber dynamic I
and part II
for this process. Both articles discuss the keys and vitality of proper sleep.
It is a fact, that a nap will drastically increase endocrine function( i.e.
the secretion of anabolic hormones such as GH ). Slumber Dynamic part I
discusses in depth how hormone efficiency is improved. For direct questions,
such as how much sleep you should get per night, I would refer you to part two.
To directly read the section on when to take a nap,
click here

2. Old School recommends a minimum of 8.5 to 9 hours of shut eye a night.
However, he also has discussed, what I feel is the most ingenious way ever to
learning how to  customize  your sleeping patterns. To read about this,
click here.

3. If you
have access to a significant other, such as your spouse, or a friend who can do
this for you, I would recommend getting a massage at least once a week. As an
alternative, you can massage areas yourself. Such as your forearms, calves,
biceps, and almost any body part. This improves circulation, and eliminates
scar tissue as well.

4. Going deeper into this, I would recommend examining your body. Is there any
aspects that seem to have a hard time getting circulation, or are always stiff?
If so, they may, and probably do have adhesions. To eliminate these adhesions,
you need to work them out. I describe how to perform this in my article
entitled X-Ray Vision. You can read the exact part by clicking here.
Scar tissue will hinder growth, and nervous system function.

5. One aspect I would like to emphasize is not only a
proper warm up, but also a proper cool down. Obviously getting a good sweat is
important. However, when the workout is done, I would like you to flex and pose
for five minutes, and stretch the target muscle groups worked. This will promote better circulation, and bring more nutrient
rich blood to your damaged muscle tissue.

6. If possible, I would like you to visualize once a
day. It could be before your nap, or before bed. In essence I want you to
program yourself for victory. The apostle Paul once stated to dwell on whatever
was good. The same principle applies to the hypertrophy athlete. Unnecessary
stress is very catabolic. For this period, I would prefer that you stay away
from negative situations that will hinder your progress. Do not think of past
negative events that will destroy your mindset. In fact, to understand the
bodybuilding mindset I would refer you to my article entitled:  So You Want to Be
Freaky  to learn how to visualize,
Click Here.

7. Another aspect that athletes need to emphasize is a
post workout session in the Jacuzzi, or hot tub. If you do not have one, thats
just fine, take a super hot bath, or preferably a hot shower with the massage
aspect of the shower head turned on. It is a fact, that this increases GH
release as well.

Aside from this, I would again emphasize my
dietary check list, and the advice I
gave in part one of this series.

Extremely high frequency. This, is one of the opponents you will be asked to
war with for the following thirty days. I am going to ask you to maintain the
integrity of your focus, and will power for each workout presented. The cycle
per body part will come in waves. Which is to say that workouts will be
progressive, or step like. My intensions are to create three specific workouts
per body part. The first will be comparatively easy going, where as the third
will be an all out explosion of undeniable pain and anguish! Strap yourself in.

Note - Each Exercise listed will have a hyperlink, or a description provided for
its use

Recommended Articles, Courtesy of Old School To Study For Shocking Methods

And of course, there are several others to study in our workouts section of the
site.

Workout I Series Explained

Return To
OutlineSessions within this block will seem almost therapeutical. I say this,
because the athletes goal is to stimulate a short bout of protein synthesis,
while simultaneously isolating the target muscle group. You see, workouts two
and three will be quite challenging. Rather then continually inflict each body
part, I intend to actually use a workout to escalate its synthetic rate. Think
of it as an elixir so to speak, meant to enhance amino acid uptake in skeletal
muscle tissue, and increase the mind muscle connection. Your relationship that
is, with the body part being stimulated. Moreover it will prepare the muscle
for its date with extreme destiny, the third and final blow.

Rep Speed  As you recall, extreme muscular
damage is caused on the eccentric portion of the repetition. There are also
several other factors which stimulate this, and this will be discussed further
into the article. Your goal is not to inflict extreme damage, but only slightly
increase MPS. Therefore your rep speed needs to be rhythmic. This calls for no
more than a 1 second negative and a 1-2 second concentric contraction. I am
giving more leeway on the concentric, because I want you to focus on contracting
the muscle being worked. If I include leg extensions, imagine yourself on the
stage busting out a quad shot.

Intensity  Sets will be taken to concentric
failure, but, they will be few sets, and again, I do not, even on the last rep
want you to focus on the negative. That defeats the purpose of the workout.

Repetitions  Depending
on the body part, reps will range from 12-15, and in some cases up to 40. To
illustrate my point, your quadriceps workouts can range in the latter end, due
to a mounting supply of evidence showing the benefits of higher reps on quads,
being incorporated into workouts. Benefits such as increased GH release etc.

Frequency  As was discussed in Cliff Hanger I,
each body part is different. And factors effecting recovery, range from size,
to fiber makeup. Therefore, I will place the frequency you will work each body
part next to its title.

How Repetitions Will Be Shown - In order to show
repetitions, I will state the exercise and show repetitions beside it.
I.E. Bench Press
( 10, 8, 6 ) meaning to choose a weight so as to failure within that
specific range, using the specific rhythm( meaning time for eccentric portion of
rep, and concentric portion of rep ) discussed above( under repetitions ).
Additionally, the 10 would refer to set one, while the 6 would refer to set
three. Again ( 10, 8, 6 ) = Set One 10 repetitions, Set Two 8
repetitions, Set Three 6 Repetitions. If I show a set like so ( 12,
10, 8, 12 )
Normally a weight you can lift 12 times, will only be able to be lifted 10 times
on your second set. However, when you see the repetition number increase,
you know to lower the weight to reach those reps, because you will not be able
to lift 12 with the same weight you started out with. This is an extremely
older bodybuilding method known as the burn out. Probably the most used
method throughout the centuries.

Warm Up - Properly warm up with a few sets of the exercise you will be using,
before beginning workout. Its key to note, that the warmup should be quick,
because the exercises are not to the levels of workouts 2-3. Just break a
sweat with it.

1 set of one legged calf raises off of a plate ( failure with bodyweight )

1 set of seated plate raises raises for the tibialis 50 total reps ( failure )
Description - Take a seat and Elevate both of your heels onto
a 45 pound plate, then place another plate onto the edge of both of your feet.
Now perform reverse calf raises in this seated postion. For more info on
this, click here

The goal within this workout is to stimulate
hypertrophy in fast twitch IIB, IIA, and Type I Fibers. This is the set up
session for workout III. I will divide workouts into 4 phases, at three sets a
piece, unless stated otherwise( in this case an explanation will be provided
that is in context ).

Intensity - This will require your full
concentration. I am asking you to focus on growth here. Each set
must be treated as if it were your last!

Phase I - Sets 1-3 constitute the first section of
the workout. It is here that our focus is primarily fast twitch IIB
fibers. You will work them heavy and explosive in the 6-10 rep range.
When I say explosive, I mean, that you will use momentum! You are not, at
all focusing on the eccentric portion of the rep here, but rather concentric
explosion! This means, that you will not pause at all on the bottom of the
rep. Use elasticity here.
Each rep, you need to focus on exploding like a bullet out of a gun( A Seksi
specialty so to speak )! The quicker you can explode the
greater the fast twitch IIB recruitment you will stimulate.

To learn more about explosive repetitions and their benefit
click here

Phase II - We will now finish off the IIB fibers,
and majorly recruit IIA muscle fibers. Our goal is to stimulate a massive
rise in MPS( muscular protein synthesis ) in each of the fibers. The goal
here is the eccentric portion of the rep! You will still lift in the 8-10
rep range, but sets will last notably longer then phase one. The goal in
phase one was to get the rep range as quickly as possible! That was
actually known as Compensatory Acceleration. Here however, I want you to
go as heavy as possible, but the negative will last longer, and the concentric
will be more rhythmic. I expect a 3 second decent on upper body exercises,
and a 5 second negative on lower body exercises. The concentric phase will
last approximately 1 to 1.5 seconds. On the bottom of each rep, on the
stretch, pause for about .5-1 second to lower the effects of momentum, and
squeeze on the peak contraction for .5 to 1 second as well. So
diagrammatically, it would look like this

Phase III - The goal here is to increase
mitochondrial density in the fast twitch IIB fibers, and to finish off the IIA
fibers. This is the rythmic stage of the workout. This is to say
that you want to get into a non stop, smooth, fluent motion. Up, down, up,
down etc. You will not pause on the bottom or top phase, and the eccentric
should last 1 to 2 seconds, and the concentric should last 1 to 1.5.
Again, you should feel the flow here. Just pump, thats the key. Reps
will be between 8-15

Phase IV - Gas and Nutrient Exchange, is the game
plan here. By increasing cappilaries( the blood vessels where exchange of
nutrients takes place ) and mitochindria( the site of fuel production ) we will

A. Increase the size of the muscle group - capillaries and mitochondria
have significant size
B. Increase recovery in all ways shapes and forms

This will be accomplished through high rep, constant tension work. When I
say constant tension, you will neither lock out, or get a full stretch, unless
instructed. When I say not to lock out I mean, stop about an inch short of
lock out, and no less then a half inch. This will flush the muscle with
extreme amounts of blood, which will also hypertrophy smooth muscle found in the
veins. You see, there are four ways in which venous return of blood to the
heart is increased( discussed in further detail latter ). One of those
ways is smooth muscle in the veins. It has the ability to contract, which
is a must, in order to return excess blood to the heart. The veins will be
asked to increase this job, through this particular exercise. Reps will be
between 20-40. Additionally, the eccentric and concentric should last
approximately 2 seconds each.

Phase II: Legg Presses  Close In the center, and toes pointed forward. Again,
the feet should be in the middle of the pad ( 12, 12, 12 )

Phase III: Alternating Lunges ( 15, 12, 10 )

These lunges, are alternating. I.E. You will step forward with the left
leg, and push back to the starting position. Then repeat with right leg.
When I say 15 reps, I mean per leg. The goal here is to work the glute/
hamstring tie in, so push off of the heel, and not the toes!

Phase X: Three Sets of Hack Squats( shown in the
link are free weight hacks, but these can be performed on a machine as well ) supersetted with
Sissy Squats 12 on each

This is described as phase X, because it is an addition to
the above protocol. The legs are massive, and need a great amount of
attention. Our tool of choice is increased volume. The Hack squats
and sissy squats will take 3 seconds to lower and 1-2 to raise.

Phase IV: 200 reps of boot strappers - If not in well enough condition, rest
pause very briefly.

These are a rather amazing exercise, and will tax you tremendously. I will
provide a description of the exercise below:

Boot Strappers

This exercise works the entire lower body, and many regard it as superior to any
other bodyweight lower body exercise ever invented. Believe me, your legs will
be on fire using this. I prefer using these as a finisher in a superset. For
example, squats supersetted with boot strappers.

Implementation: ( A
)The starting position is usually the most difficult for people to visualize.
They either have their hands too close to their feet (or fingers under their
toes!), too far away to maintain balance or their arms are inside their legs
creating potential elbow damage. The starting position is crucial to performing
Boot-Strappers correctly, so learn to set yourself up right the first time and
keep it up every time! ( B ) Start by squatting
down and balancing yourself, momentarily, on your toes and get into position by
slowly leaning forward and putting your hands on the ground just forward of your
shoulders. Make sure to keep the toes pointed forward with heels off the ground,
and that your knees are together. Relax your body and maintain a 60-40% weight
distribution between ( C )From the starting
position all you have to do is try to straighten your legs and stop when your
heels touch the ground. From there bring your Glutes back down until they touch
your heels and you've completed 1 repetition (or half a repetition if you're
doing these in 4-count fashion).

You will stand in between the cable cross over machine and
perform double biceps pose curls. If you are at home and only have a
cable, then perform one arm at a time. If you do not have either, perform,
with very light weight standing or seated
inner biceps curls.

Rest Required - Three Days

Triceps Workout II

Phase I: Heavy behind the back Cable Pressdowns  ( 10, 8, 6 )

This exercise, mimics behind the back, bench dips.
You simply head over to a cable pressdown machine, or lat pulldown machine.
You will use the high pulley here. Turn and face away from the machine,
and have your partner pull down the bar and place it so that you can grasp it
from behind. From here, simply press downward. Again, this is just
like behind the back dips, in the motion that your arms perform that is.

The following workouts are not correspondent to
phases. But will be explained clearly

Phase X: Over the bench barbell wrist curls  3 Xs 20 supersetted with One
minute behind the back holding a barbell. On the second exercise, simply
load up a barbell on a rack, and grasp it from behind, as you would behind the
back wrist curls. Only, all you will do is grasp the bar, rather then curl
it.

A. The wrist curls, will utilize phase two's
rhythm of rep speed. B. When I say one
minute, I mean you will not count reps, but rather count time. Choose a
weight you can get repetitions for one minute with.
Click Here to
understand why

Old Schools  Preacher reverse Curls with Reverse Edge of Preacher Bench Wrist curls
- This is by far the most genius superset for forearms I have ever seen!
You perform reverse preacher curls with the easy curl bar. After failure,
rest your wrists on the edge of the preacher machine, and perform reverse wrist
curls to failure.

Phase I: Seated Dumbbell Presses ( 8, 6, 10 )
Phase II:Dumbell Upright Rows ( 12, 10, 12 )
Phase III: Cable Shoulder Presses ( 40, 30, 20 ) - In this exercise you load up
the low cable pulley, and sit next to it. Then clean it up to your chest
and press it like a military press. I prefer to do this seated.

Return To Outline
An extreme dose of insanity. It is to
this concept, to which we make our appeal. The following workouts are
overtly hardcore, and are meant to stimulate every other the workout II series
did, but in a heightened manner. This is to say that we do not only intend
on stimulating each muscle fiber in the area, but to actually force them to
grow. Workouts such as this, can increase muscular protein synthesis at
far greater rates then can be imagined. In order to accomplish such as
notion, the intension is to utilize severe weapons of warfare. And this
includes shocking methods to the highest degree of efficiency. Moreover,
workouts such as these may stimulate hyperplasia. A process, which you can
read about, by
clicking here( look for hyperplasia part deux to come out in the near future
in BFM! )

On The Edge Back Workout

Phase I: You will begin by performing
Wide Grip pullups, with your bodyweight to
failure. Your palms will be turned away from you. When this has
finished you will immediately, without rest use the
assist of a bench, or your feet to pull yourself to the top of the bar.
When you reach this point, attempt to hold yourself in this position for a full
30 seconds( click here ). Upon
completion, release your grip on the pullup bar, shake
your arms out for about five seconds and then regrasp the bar, using a close
grip spacing with your palms facing you. Now, get as many
close grip pullups as is possible. At this stage, the number for this may amount to
zero. That's Ok, because the pain has just begun anyway. Using a
bench, or a chair to assist yourself up, lift yourself to the top of the bar(
again totally assist the process, you are no longer focusing on the concentric )
and perform a slow negative repetition, you will get 10 total slow negatives,
unless you reach eccentric failure before the time is up. You aren't done
yet!

Go over to the pulldown bar, and choose a weight you get
wide grip pulldowns
with, for a total of 12 repetitions, when failure is reached, immediately switch
to close grip, palms facing you and go to failure again. You will then
strip down to a weight you can lift 15 reps with, and finally 25 repetitions
with.

Overview of Phase I - Wide Grip Chins To Failure( 1
second concentric, 1 second eccentric ) supersetted with static holds for 30
seconds, supersetted with close grip negative repetitions for 10 reps( as slow
as is possible ). After completion, immediately head to the pulldown
machine, and choose a weight you can perform 12 wide grip pulldowns with( 1-1.5
seconds concentric, and 2-3 eccentric ) when you fail switch to close grip, then
strip down for a set of 15, and finally a set of 20.

No rest between all of phase one exercises. If you
are not used to shocking methods, you may stop after the negative repetitions on
the pullups.

rep speed - 3 second negative, 0.5 to 1 second pause on top and bottom, and a
1-2 second concentric phase

rest - 1-3 minutes between successive supersets. I.E. one superset is
straight arm pulldowns supersetted with barbell lying pullovers. Thats one
set. You rest after that 1-3 minutes, then repeat.

Phase III - Double drop superset of
Venom rows, supersetted with
Reverse Bench flys. This is pure brutality, but will thicken the back like
nothing you have ever experienced! There is no rest between
sets, but you will switch back and forth between weights. Begin by
choosing a weight that causes you to reach failure on Venom rows at
approximately 12 repetitions, drop the weight, and perform reverse flys on a
bench for 12 repetitions as well. Then go back to Venom rows and reduce
the weight by approximately 10-15 pounds, which should allow you to get 12-15
more repetitions, again perform reverse flys for 12-15 reps, then repeat
procedure. This is a double drop superset.

When done, immediately perform
bodybuilding deadlifts for 15, and 20 repetitions. Therefore you will rep
out 15 repetitions, strip the weight and rep out 20.

At this stage, pose, flex, and stretch your muscles. And you need to
completely utilize Old School's post workout shake method! This is the key
to increasing muscle growth. I cannot, and I repeat cannot emphasize how
vital this is to your gains!

Rest Required - Five Days

On The Edge Chest Workout

The following is one huge Giant set. You will perform repetitions, and
use repetition speed, as you did in Workouts II. To review see above on
instructions for phase 1-4. There is to be NO REST between sets.
Therefore when you complete decline bench, immediately perform dips.

Phase I: The following is
again brutally insane Giant Set. Heels Elevated Squats( your feet are
shoulder width apart, and heels elevated on a low block ) 10 repetitions, once
failure is at its brink, set the bar on the rack, then breathe for 5 seconds.
Now, kick the low block out of your way, get back under the weight and step
back. This time you will spread your feet wider then shoulder width apart,
and point your toes at approximately a 45 degree angle outwards. This is a
transition superset, in which the same exercise is performed in rapid fire
succession, but in variable manners, however using the same weight. When
the set is finished, grasp
dumbbells and perform walking lunges for 100 total yards, then drop the
dumbbells and walk another 100 yards. This is the most difficult set
conceivable, but it is only to be performed once! So make it count.

Phase II:
Leg extensions for 12 reps, followed by 10
assisted negative repetitions, strip to a weight you can get 40 repetitions.

Note: For the 12 repetitions, you should have a 1 second concentric, 1 second
peak contraction, and 2 second lowering phase. Once failure is reached,
have someone lift the weight to the top position for you, and you will only
perform negatives for 10 straight reps. Then strip considerably so as to
perform 40 rythmic repetitions, at approximately the same cadence( lifting speed
or rhythm ) performed in set one.

Remember, a double drop set, means that you perform a set, then, immediately
strip the weight, and then strip it again. Its two strip sets combined.
See Old Schools Shocking articles for clarification.

You are to choose a weight you can upright row for 8 repetitions, upon failure,
clean the weight upwards and military press it to failure. As for grip,
you will have closer then shoulder width for upright rows, and slightly wider
then shoulder width for the military presses. After failure on militaries,
strip the weight to what you can upright row for 12 reps, then again clean and
press. Continue until double drop is completed.

Phase II: Hack squat or
calf machine shrugs for 50 reps, behind the back cable for 50, and
plate shrugs( simply grasp a plate in front of you, and shrug it up and down ) to 50

Phase III: Side laterals to failure for double drop set(
10, 12, 15 ), Immediately go back to the original weight that allowed you to
perform 10 reps with side laterals, but this time perform
Overhead laterals
to failure, and drop the weight down to the weight you were able to get 12 reps
with, and finally drop it to the weight that allowed you to get 15 repetitions, then go back and do
Arnold Presses to failure.

I call This The Tri-Factor Shocking Principle!

Phase IV: Dumbbell
alternating shrugs start with a weight you can do 12, and drop it by 10 pounds
per dumbbell for 6 drop sets straight!
Therefore if you began with 100 pounds, you would end up at 40 pounds.
Again, this is alternating, so if I say 12, I mean for 12 reps per left and
right aspects of the superior trapezius fibers.

Rest Required - Four Days

Biceps Workout III

Phase I: Standing Barbell Curls to failure at 10 repetitions
with a cadence of 1 second concentric, and 2 seconds for the eccentric portion
of the rep. When failure is reached, have someone spot the weight up on
the concentric portion of the rep and perform 10 slow negative repetitions.
Upon completion, go to a high flat bench and superset this with
lying dumbbell curls for
( 12, 15, 20 ) repetitions. And yes, that stands for a double drop set!
So there is no rest at all between this Giant set!
Phase II: Seated dumbbell
100 rep method - Choose a weight you can lift for 25 repetitions, and rest pause
out 100 reps.